Friday – 2019 CrossFit

Friday

2019 CrossFit – CrossFit

View Public Whiteboard

Warm-up

Skill/Strength

Back Squat

E3MOM 9

Warm up to 80% before starting emom

4-5 @ 80%

3-4@ 85%

Max @ 90%

Metcon

Front Squat (Front squat 1-1-1-1-1-1-1-1-1-1 reps)

Scaling

Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy front squats, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner Option

Back squat 3-3-3-2-2-1-1-1 reps

Posted in WOD |

Leave a comment

Your email address will not be published. Required fields are marked *